Exercise Physiology Exercise Physiology & Intelligent & Intelligent

TrainingTrainingJulie Downing, PhD, FACSMJulie Downing, PhD, FACSMCentral Oregon Community CollegeCentral Oregon Community College

Health & Human Performance Professor,Health & Human Performance Professor,

Exercise Physiology Lab Director, &Exercise Physiology Lab Director, &

National Chair of ACSM Personal Training National Chair of ACSM Personal Training CommitteeCommittee

COCC Exercise COCC Exercise Physiology LabPhysiology Lab

OutlineOutline• The basics of Training: The three fives:The basics of Training: The three fives:

– 5 parts of physical fitness5 parts of physical fitness– 5 parts of an exercise routine5 parts of an exercise routine– 5 consideration of an exercise plan 5 consideration of an exercise plan

• 4 Training Zones4 Training Zones• PeriodizationPeriodization• OvertrainingOvertraining• Physiology of AgingPhysiology of Aging

5 Parts of Physical Fitness5 Parts of Physical Fitness

1)1) Cardiorespiratory FitnessCardiorespiratory Fitness

TestsTests– Rockport Walk TestRockport Walk Test– 1.5 Mile Run Test1.5 Mile Run Test– Astrand-Rhyming Bike TestAstrand-Rhyming Bike Test– Step testStep test– Go to a lab and have it actually Go to a lab and have it actually

measured with a metabolic system = measured with a metabolic system = VO2maxVO2max

2) Muscular Endurance2) Muscular Endurance– submaximalsubmaximal– Can measure with timed pushups or sit-Can measure with timed pushups or sit-

ups, etc.ups, etc.

3) Muscular Strength3) Muscular Strength– MaximalMaximal– Can measure with grip strength or 1-Can measure with grip strength or 1-

RM maxRM max

4)4) FlexibilityFlexibility– Can measure with Sit-n-reach or body Can measure with Sit-n-reach or body

rotation, etc.rotation, etc.

5)5) Body CompositionBody Composition– Fit = 18-24% for women & 10-17% for Fit = 18-24% for women & 10-17% for

menmen– Order of accuracy: DXA, Underwater Order of accuracy: DXA, Underwater

weighing, Bod Pod, Skinfolds, weighing, Bod Pod, Skinfolds, Infrared, BIA, others…Infrared, BIA, others…

5 parts of an Exercise 5 parts of an Exercise RoutineRoutine

• Warm-upWarm-up• Pre-stretch?Pre-stretch?

– Dynamic or static?Dynamic or static?

• ActivityActivity• Cool-downCool-down• Post-stretchPost-stretch

5 parts of an Exercise 5 parts of an Exercise Plan (FITTP)Plan (FITTP)

• FrequencyFrequency• IntensityIntensity

– Heart rate, watts, RPE, pace, talk testHeart rate, watts, RPE, pace, talk test

• Type Type • Time Time • ProgressionProgression

– Baby stepsBaby steps

4 Training Zones4 Training ZonesZone 1: Basic EnduranceZone 1: Basic Endurance• For easy, long, recovery, warm-ups, cool-For easy, long, recovery, warm-ups, cool-

downsdowns• Necessary to build the base & achieve more Necessary to build the base & achieve more

capillaries & enhanced mitochondria, etc.capillaries & enhanced mitochondria, etc.• LSD days, 80-100% in zone 1 (90 min)LSD days, 80-100% in zone 1 (90 min)• Maintenance days, Maintenance days, >>70% in zone (30-60 min)70% in zone (30-60 min)• Emphasis is in the off-season but do Emphasis is in the off-season but do

NOT neglect during the seasonNOT neglect during the season• MOST IMPORTANT!!!!!!MOST IMPORTANT!!!!!!

MitochondriaMitochondria - the powerhouse of - the powerhouse of the cell, converts foodstuffs into the cell, converts foodstuffs into energy energy when oxygen is present.when oxygen is present.

Increased capillarizationIncreased capillarization

Zone 2: Speed EnduranceZone 2: Speed Endurance

• If used too much in place of zone 1, we call If used too much in place of zone 1, we call it it ““No Man’s LandNo Man’s Land””

• ““Junk MilesJunk Miles” – fatigues the body” – fatigues the body• OK to spend OK to spend << 30% of the time on your easy 30% of the time on your easy

days & days & << 20% of the time on your LSD days 20% of the time on your LSD days here but NOT morehere but NOT more

• Late off-season & early pre-season, intervals Late off-season & early pre-season, intervals performed at the top of this zone performed at the top of this zone

Zone 3: Lactate Threshold (LT) Zone 3: Lactate Threshold (LT) PlusPlus

• From just under LT to a From just under LT to a

couple beats over LTcouple beats over LT

• The whole idea is to The whole idea is to

move the lactate curve move the lactate curve

out to the rightout to the right

Lactate Threshold (aka Lactate Threshold (aka Anaerobic Threshold)Anaerobic Threshold)

• ““The point at which the body can no The point at which the body can no longer clear the lactic acid as fast as longer clear the lactic acid as fast as it is producing it”it is producing it”

Zone 3: LT continuedZone 3: LT continued

• LT heart rate is slower than race pace for LT heart rate is slower than race pace for short events, similar to medium-duration short events, similar to medium-duration events (example: 10K run), and faster events (example: 10K run), and faster than long eventsthan long events

• During the pre-season, During the pre-season, 1-2 x week (NO 1-2 x week (NO MORE) MORE) either “cruise” intervals or either “cruise” intervals or “tempo” training. It is best to “tempo” training. It is best to alternate alternate cruise and tempo training. Don’t do the cruise and tempo training. Don’t do the same thing every week. Variety is very same thing every week. Variety is very important! important!

Two ways to work LTTwo ways to work LT::

1)1)TEMPO TRAININGTEMPO TRAINING• Warm-up Warm-up >> 15 minutes in zone 1 15 minutes in zone 1• Straight 15-30 minutes in zone 3,Straight 15-30 minutes in zone 3,

basically a mini-time trialbasically a mini-time trial• Cool down Cool down >> 15 minutes in zone 1 15 minutes in zone 1

Two ways to work LTTwo ways to work LT::

2) CRUISE INTERVALS2) CRUISE INTERVALS• Warm-up Warm-up >> 15 minutes in zone 1 15 minutes in zone 1• Accumulate 15-30 minutes worth of Accumulate 15-30 minutes worth of

intervals in zone 3intervals in zone 3, , interval duration interval duration should be 2-10 minutes with rest = should be 2-10 minutes with rest = 75% of the duration of the interval, 75% of the duration of the interval, use ladders, repeats, etc. Example: use ladders, repeats, etc. Example: 4 x 4 minute intervals4 x 4 minute intervals

• Cool down Cool down >> 15 minutes in zone 1 15 minutes in zone 1

Zone 4: Maximal Oxygen Zone 4: Maximal Oxygen ConsumptionConsumption

• NOT NOT necessary for most peoplenecessary for most people• Short, fast intervals 6-8 wks before “big” Short, fast intervals 6-8 wks before “big”

eventevent• Will get you fit very quickly, but you can Will get you fit very quickly, but you can

only hold onto that fitness for a short only hold onto that fitness for a short period of timeperiod of time

• 30 sec to 2 min intervals & time in this 30 sec to 2 min intervals & time in this zone should NOT exceed 5-10 minutes per zone should NOT exceed 5-10 minutes per workout. Example: 6 x 1 minute intervalsworkout. Example: 6 x 1 minute intervals

““We need to learn to set our We need to learn to set our course by the stars, not by the course by the stars, not by the light of every passing ship.”light of every passing ship.”

Omar BradleyOmar Bradley

PeriodizationPeriodization• Definition: organized structure of Definition: organized structure of

training over an extended period of timetraining over an extended period of time• The year is divided into distinct periods each The year is divided into distinct periods each

with a purposewith a purpose

• Main goals:Main goals:– To reach competitive potentialTo reach competitive potential– To ensure that peak performances are To ensure that peak performances are

achieved at the appropriate timeachieved at the appropriate time– To avoid boredom / overtrainingTo avoid boredom / overtraining– To optimize training timeTo optimize training time

Periodization HistoryPeriodization History

• 1940’s USSR began using a wave-like 1940’s USSR began using a wave-like pattern throughout the yearpattern throughout the year

• 1960’s Romanian Tudor Bompa 1960’s Romanian Tudor Bompa modernized the concept & wrote a modernized the concept & wrote a book that western athletes quickly book that western athletes quickly adopted. Bompa known as the “father adopted. Bompa known as the “father of periodization”of periodization”

• Other influences: Arthur Lydiard (New Other influences: Arthur Lydiard (New Zealand) & Bill Bowerman (U.S.) Zealand) & Bill Bowerman (U.S.) 1940’s-1060’s with running1940’s-1060’s with running

What most people doWhat most people do

Random (“Haphazard”) trainingRandom (“Haphazard”) training– Do what you feel likeDo what you feel like– Little or no planningLittle or no planning– Primarily dictated by training partners, Primarily dictated by training partners,

weather, mood weather, mood – No peaking No peaking – Often train in “No Man’s Land”Often train in “No Man’s Land”– Ok if you just want to participate & finishOk if you just want to participate & finish

Periodization BlocksPeriodization Blocks

• MicrocycleMicrocycle– Shortest block (usually one week but may be Shortest block (usually one week but may be

10 days)10 days)

• MesocycleMesocycle– Grouping of microcycles of one general type Grouping of microcycles of one general type

or purpose, usually 6-8 weeks to allow time or purpose, usually 6-8 weeks to allow time for cumulative adaptationsfor cumulative adaptations

• MacrocycleMacrocycle– Usually one racing season, may Usually one racing season, may

be 3-4 months up to a yearbe 3-4 months up to a year

Mesocycles Example #2Mesocycles Example #2by Jeff Gallowayby Jeff Galloway

1.1. Base-trainingBase-training

2.2. Hill-trainingHill-training

3.3. SpeedworkSpeedwork

4.4. Off-seasonOff-season

OvertrainingOvertraining

• Also known as “staleness”Also known as “staleness”• ““Excessive overload which negates Excessive overload which negates

the benefits of months of hard the benefits of months of hard training, leaving you unable to training, leaving you unable to produce a performance produce a performance representative of your potential”representative of your potential”

• Imbalance between training & Imbalance between training & recoveryrecovery

How do you become How do you become overtrained?overtrained?

• Too longToo long• Too hardToo hard• Too oftenToo often• Too soonToo soon• Too much of one thingToo much of one thing• Other factors:Other factors:

– Improper nutrition, extreme heat, extreme Improper nutrition, extreme heat, extreme cold, high altitude, mental stresscold, high altitude, mental stress

Overtraining Signs & Overtraining Signs & Symptoms Symptoms

• Decreased performanceDecreased performance• Heaviness, extreme chronic fatigueHeaviness, extreme chronic fatigue• Elevated morning pulse (>10% or 10 Elevated morning pulse (>10% or 10

bpm)bpm)• Elevated blood lactate, heart rate, & VO2 Elevated blood lactate, heart rate, & VO2

during submaximal exerciseduring submaximal exercise• Inability to reach max heart rate or Inability to reach max heart rate or

VO2maxVO2max

Signs & Symptoms Signs & Symptoms continuedcontinued

• Body weight loss (decreased body Body weight loss (decreased body fat) with decreased appetite fat) with decreased appetite (decreased body fat)(decreased body fat)

• Altered mood state: irritability, Altered mood state: irritability, depression, listlessness, low morale, depression, listlessness, low morale, lack of enthusiasmlack of enthusiasm

• Muscle tenderness / sorenessMuscle tenderness / soreness

7 Keys to Prevent 7 Keys to Prevent OvertrainingOvertraining

1) Listen to your body!!!!!! 1) Listen to your body!!!!!!

2) “Hard-easy” principle2) “Hard-easy” principle

3) Periodize training3) Periodize training

4) Schedule complete rest days, active recovery days, 4) Schedule complete rest days, active recovery days, & cross-training days& cross-training days

5) Do NOT up volume 5) Do NOT up volume >>10%/wk after 20 min goal10%/wk after 20 min goal

6) Have a physiology test then FOLLOW the advice!! 6) Have a physiology test then FOLLOW the advice!!

7) If in doubt, refer out7) If in doubt, refer out– Examples: Certified Personal Trainer, Wellness Coach, Examples: Certified Personal Trainer, Wellness Coach,

Dietician, Sports Psychologist, Sports Physician, etc.Dietician, Sports Psychologist, Sports Physician, etc.

Overtraining ExampleOvertraining Example

• Male college cross-country runnerMale college cross-country runner• Early seasonEarly season on treadmill @ 6 on treadmill @ 6

min/mile pace VO2 = 49 ml/kg/min min/mile pace VO2 = 49 ml/kg/min & HR = 142 bpm& HR = 142 bpm– Best race = 30:53 10KBest race = 30:53 10K

• Late seasonLate season on treadmill @ 6 on treadmill @ 6 min/mile pace VO2 = 56 ml/kg/min min/mile pace VO2 = 56 ml/kg/min & HR = 168 bpm & HR = 168 bpm – Best race = 32:10 10KBest race = 32:10 10K

AgingAging

• Gender is a significant factorGender is a significant factor• Lifestyle a primary factorLifestyle a primary factor

Age & Endurance Age & Endurance PerformancePerformance

Main reason seniors are slower is the decrease Main reason seniors are slower is the decrease in VO2max. in VO2max. How?How?

• VO2max = SV x HR x avO2diffVO2max = SV x HR x avO2diff

• Inactive Max HR goes down 10 beats/10 yrsInactive Max HR goes down 10 beats/10 yrs• Active Max HR goes down Active Max HR goes down 5-7 beats/10 yrs5-7 beats/10 yrs• Inactive VO2max decrease = 10%/decade after age 25Inactive VO2max decrease = 10%/decade after age 25• Active VO2max decrease = Active VO2max decrease = 5%/decade after age 255%/decade after age 25

• Also, seniors don’t recover as fast after exerciseAlso, seniors don’t recover as fast after exercise

Successful AgingSuccessful Aging• Recent researchRecent research::

– Elderly individuals with weak muscles are Elderly individuals with weak muscles are

at greater risk for mortality than at greater risk for mortality than

age-matched individualsage-matched individuals– Increase in amount and rate of loss of Increase in amount and rate of loss of

muscle increases risk of premature deathmuscle increases risk of premature death– Physical inactivity is 3rd leading cause of Physical inactivity is 3rd leading cause of

death in US and plays role in chronic death in US and plays role in chronic illnesses of agingillnesses of aging

THANK YOUTHANK YOU

3 Energy Systems3 Energy Systems

1) Creatine-phosphate system1) Creatine-phosphate system

2) Glycolysis2) Glycolysis– Anaerobic (with OUT oxygen)Anaerobic (with OUT oxygen)– Aerobic (with oxygen)Aerobic (with oxygen)

3) Aerobic System3) Aerobic System– Krebs CycleKrebs Cycle– Electron Transport SystemElectron Transport System

*** All 3 systems start together ****** All 3 systems start together ***

Mesocycles Example #1Mesocycles Example #1by Joe Frielby Joe Friel

1.1. General Preparation (base-building)General Preparation (base-building) 4-16 weeks4-16 weeks

2.2. Specific Preparation (early-season)Specific Preparation (early-season) 4-12 weeks4-12 weeks

3.3. Pre-competition (in-season build)Pre-competition (in-season build) 1-4 weeks1-4 weeks

4.4. Competition (peak week/s)Competition (peak week/s) Usually one week but could be moreUsually one week but could be more

5.5. Transition (post-season rest with Transition (post-season rest with active recovery, 1-6 weeks)active recovery, 1-6 weeks)